Comparing Nutrients in 5 ounces Crackers, saltines, fat-free, low-sodium VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	19.2% 557kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	92% 119g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	26.6% 15g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44% 176μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.5% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	3.1% 31mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	137% 11mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23% 160mg	65.6% 459mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	57% 856mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Cake, yellow, light, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines, fat-free, low-sodium versus 5 oz of Cake, yellow, light, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines, fat-free, low-sodium vs Cake, yellow, light, dry mix:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 3.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cake, yellow, light, dry mix.
• While 5 oz of Cake, yellow, light, dry mix contain more Vitamin B12 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, yellow, light, dry mix provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, yellow, light, dry mix have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines, fat-free, low-sodium vs Cake, yellow, light, dry mix:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 2.3 times more Copper, 5.9 times more Iron, 2.6 times more Magnesium, 2.8 times more Manganese, 1.8 times more Potassium, 6.9 times more Selenium, 1.4 times more Sodium and 2.8 times more Zinc than Cake, yellow, light, dry mix.
• While 5 oz of Cake, yellow, light, dry mix contain 7 times more Calcium and 2.9 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• 5 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 2.1 times more Fiber and 2.2 times more Protein than Cake, yellow, light, dry mix.
• While 5 oz of Cake, yellow, light, dry mix contain 3.4 times more Fat and 5.6 times more Saturated Fat than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, yellow, light, dry mix offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per five ounces.